MetCon Monday is Back!!!
Warm-up/Primer
RX
AMRAP 4 Minutes:
150m Row
10 DB Push Press, 45/25lbs
SCALED
AMRAP 4 Minutes:
100m Run
10 DB Push Press, 35/15lbs
MetCon 1
RX
AMRAP 20 Minutes:
15 Stationary Overhead Lunges, 95/65lbs
10 Ring Dips
50 Double-unders
SCALED
AMRAP 20 Minutes:
15 Stationary Back Rack Lunges, 75/55lbs
10 HR Push-ups
100 Single-unders
MetCon 2
RX
AMRAP 3 Minutes x3:
12 Toes to Bar
12 Thrusters, 95/65lbs
Rest 2min. between AMRAP's
SCALED
AMRAP 3 Minutes x3:
12 Knees to Elbows
12 Thrusters, 75/55lbs
Rest 2min. between AMRAP's
Competition Side Work
10 Rounds For Time:
300m Row
Rest 60sec.
CF LITE
Warm-up
Same as class
Strength
3 Rounds:
10 DB Step-ups (each leg)
60sec. Plank Hold
MetCon
4 Rounds For Time:
500m Row
15 Stationary Lunges w/ KB's
10/5 Calorie Bike
15 Stationary Lunges w/ KB's
